FROSTED FLAKES CEREAL receives a FoodScore of 26/100 (Avoid), primarily due to its **high added sugar content**.
FROSTED FLAKES scores 26/100, indicating it is an 'Avoid' choice.
Each 100g serving contains 24.14g of added sugar, a significant amount.
The product is fortified with 86% DV of iron and 191% DV of Vitamin A per 100g.
As a NOVA 4 ultra-processed food, it differs substantially from plain rolled oats.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -21 points above the grain category average (47/100 across 2269 foods).
Fiber
3.4g
12% of Daily Value
Protein
3.45g
7% of Daily Value
Added sugar
24.14g
48% of Daily Value
Sodium
517.24mg
22% of Daily Value
+
What it brings to the table
Fiber (3.4g)+3
Micronutrients (Iron, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+10
−
What holds it back
Added sugar (24.1g)-25
Sodium (517.2mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 26
FROSTED FLAKES CEREAL earns a FoodScore of 26 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, with 24.14g per 100g, incurring a significant penalty of 25 points. The ingredient list shows sugar as the second ingredient, directly contributing to this high amount. Additionally, the product is classified as NOVA 4, indicating it is ultra-processed, which results in a 10-point penalty. Sodium content is also notable at 517.24mg per 100g, leading to a 2-point penalty. On the positive side, FROSTED FLAKES receives bonuses for its fiber content (3.4g per 100g, +3 points) and for being fortified with several micronutrients, including iron, Vitamin A, Vitamin C, Vitamin B12, and Riboflavin, which collectively add 10 points. Compared to a baseline of plain rolled oats, which are a whole grain with minimal processing and no added sugar, FROSTED FLAKES contains substantially more added sugar and is significantly more processed.
Health benefits
What the nutrients in frosted flakes cereal actually do for you, grounded in established dietary science.
Provides Essential Micronutrients
FROSTED FLAKES is fortified with several vitamins and minerals, which can help address potential dietary gaps. A 100g serving provides 86% DV of iron, a crucial mineral for oxygen transport and energy metabolism. It also offers 191% DV of Vitamin A palmitate, important for vision and immune function, and 215% DV of Vitamin B12, vital for nerve function and red blood cell formation. These fortifications can be beneficial for individuals who may not consistently meet their daily micronutrient requirements through other food sources.
Source of Quick Energy
The primary ingredients in FROSTED FLAKES are milled corn and sugar, making it a source of readily available carbohydrates. This can provide a quick energy boost, which might be useful for individuals needing immediate fuel, such as before a short burst of physical activity. However, the rapid absorption of these simple carbohydrates means the energy may not be sustained for long periods, potentially leading to a subsequent energy crash.
Contains Some Dietary Fiber
While not a primary source of fiber, FROSTED FLAKES does contribute a modest amount of dietary fiber. Each 100g serving contains 3.4g of fiber, which can support digestive health and contribute to feelings of fullness. Although this amount is not as high as found in whole grains, it still offers a small benefit compared to highly refined grains with no fiber.
FROSTED FLAKES CEREAL receives a FoodScore of 26/100 (Avoid), primarily due to its high added sugar content.
How to eat it
FROSTED FLAKES is typically consumed as a breakfast cereal, often with milk. Its sweet flavor profile makes it a popular choice, particularly among children. A common serving size is 0.75 cup, but many consumers may pour larger portions, increasing nutrient intake.
Pair FROSTED FLAKES with a source of protein and healthy fats, such as Greek yogurt or nuts, to help slow sugar absorption and promote satiety.
Use FROSTED FLAKES as an occasional topping for unsweetened yogurt or fruit to add crunch and a touch of sweetness without making it the main component of the meal.
Be mindful of portion sizes; measure out the recommended 0.75 cup to manage added sugar intake effectively.
Consider mixing FROSTED FLAKES with a plain, unsweetened whole-grain cereal to reduce the overall sugar content per bowl.
Things to keep in mind
The primary caution with FROSTED FLAKES is its high added sugar content, which can contribute to excessive caloric intake without significant nutritional density. Regular consumption of foods high in added sugar may be a concern for individuals managing blood sugar levels, such as those with diabetes or prediabetes. The ingredient list also includes BHT for freshness, a synthetic antioxidant. While generally recognized as safe by regulatory bodies, some individuals prefer to limit synthetic additives in their diet. The product contains malt flavor, which may be a concern for individuals with gluten sensitivities, though it is often present in small amounts.
FROSTED FLAKES CEREAL receives a FoodScore of 26/100, indicating it is not a nutritionally optimal choice for regular consumption. Its high content of added sugar and classification as an ultra-processed food are key factors in this score. While fortified with some vitamins and minerals, these do not outweigh the nutritional drawbacks.
How does FROSTED FLAKES compare to other breakfast cereals?
Compared to a plain, unsweetened whole-grain cereal like Cheerios Original, FROSTED FLAKES has significantly more added sugar (24.14g vs. 1.2g per 100g for Cheerios). While both are fortified, whole-grain options typically offer more fiber and less processing. FROSTED FLAKES is best considered an occasional treat rather than a daily staple.
What is 'malt flavor' in the ingredient list?
Malt flavor is derived from malted barley and is used to impart a distinct taste. While it contributes to the overall flavor profile of FROSTED FLAKES, it is generally present in small quantities. For individuals with celiac disease or severe gluten sensitivity, it's worth noting that malt flavor can contain trace amounts of gluten.
What is a reasonable portion size for FROSTED FLAKES?
The manufacturer's recommended serving size for FROSTED FLAKES is 0.75 cup. Adhering to this portion helps manage the intake of added sugars and calories. Consuming larger portions will proportionally increase the amount of sugar and other nutrients consumed.
Can FROSTED FLAKES be part of a balanced diet?
FROSTED FLAKES can be included in a balanced diet, but it should be consumed in moderation and as an occasional food rather than a daily staple. Due to its high added sugar content, it is best balanced with other foods that are rich in fiber, protein, and micronutrients, such as fruits, vegetables, and lean proteins.